Brazilian nutritionist recommends fruits to boost muscle growth

Dr. Isolda Prado, a Brazilian nutrition specialist and director of the Brazilian Association of Nutrology, identified three fruits that can support muscle building. Banana provides rapid‑absorbing carbohydrates, potassium, magnesium and B‑vitamins that help replenish energy and reduce cramps during workouts. Avocado supplies healthy unsaturated fats and calories that may aid muscle‑protein synthesis and inflammation control after exercise. Red and purple berries such as strawberry, blueberry and açaí are rich in antioxidants, which can lower oxidative stress from intense training.

Prado also advises pairing these fruits with appropriate protein sources before or after workouts, emphasizing a balanced diet rather than relying on fruit alone. Complementary guidance highlights the importance of dietary fibre for gut microbiota health. Insufficient fibre combined with high protein intake can disrupt intestinal bacteria, leading to bloating, fatigue and reduced immunity. She recommends 30 g of daily fibre from sources like legumes, whole grains, fruits and vegetables to maintain microbiome diversity and short‑chain fatty‑acid production, which supports overall energy and recovery.